Oct 21-25 Meal Prep Guide

Thank you so much for being here and checking out the first week of my 'Meal Prep Guide' series! I hope these recipes provide the guidance you need and make meal prepping easier. This week, I kept it simple with some fall-inspired dishes—so get cooking and set yourself up for success!

Here is what’s on the menu:

Breakfast: Pumpkin Overnight Oats

Lunch: Quick and Easy Avocado Chicken Salad

Dinner: Sheet Pan Chicken Sausage & Veggies

*The grocery list is provided below for your convenience.

Breakfast

Pumpkin Overnight Oats

Servings: 1

Fall has officially arrived here in Jersey, and that means pumpkin season is in full swing! Inspired by the season, I made these Pumpkin Pie Overnight Oats. They're super easy to prepare, loaded with fiber and protein to keep you satisfied, and perfect for busy mornings when you need a quick grab-and-go option. These oats taste like dessert for breakfast, but they're packed with nutrition!

Ingredients:

• 1/3 cup Oats

• ¼ cup Milk of Choice

• ¼ cup Pumpkin Puree

• ¼ cup Plain Greek Yogurt

• 1/2 Serving of Vanilla Protein Powder or 1 serving Collagen

  • I use OWYN Pro Elite

  • You can also omit these if needed

•  1 Tbsp Chia Seeds or Flax Seeds

• 1/2 tsp Vanilla

• 1 Tbsp Maple syrup

• 1/2 tsp Pumpkin Pie Spice

Directions:

1. Combine ingredients: In a bowl, mix together the oats, milk of choice, pumpkin puree, Greek yogurt, protein powder or collagen (if using), chia or flax seeds, vanilla, maple syrup, and pumpkin pie spice.

2. Stir well until all ingredients are evenly combined.

3. Portion the mixture into a jar or airtight container.

4. Refrigerate overnight, allowing the oats to soak and flavors to develop.

5. Enjoy: In the morning, give it a stir and enjoy cold or warm!

Nutrition: 9g Fat, 55g Carbohydrates, 29g Protein, 10g Fiber *using OWYN Protein

Nutrition: 7.6g Fat, 57g Carbohydrates, 31g Protein, 11g Fiber *using Collagen

Nutrition: 7g Fat, 53g Carbohydrates, 14g Protein, 9g Fiber *without protein

Lunch

Avocado Chicken Salad

Servings: 4

Chicken salad is one of my go-to recipes. It's so versatile and easy to make. Using a rotisserie chicken keeps it super simple when you're short on time. There are so many ways to enjoy it—whether in a sandwich, wrap, or even on its own!

Ingredients:

• 1 lb Chicken Breast

• 1 Medium Apple

• 4 Celery Stalks

• 1/4 Cup Walnuts Chopped

• 1 Avocado

Directions:

1. Cook the chicken: Grill or bake the chicken breast until fully cooked, then let it cool and chop into bite-sized pieces.

2. Chop the produce: Dice the apple and celery, and chop the walnuts.

3. Mash the avocado: In a large bowl, mash the avocado to create a creamy base for the salad.

4. Mix everything together: Add the chopped chicken, apple, celery, and walnuts to the bowl with the avocado. Stir until well combined.

5. Season: Add salt, pepper, or your favorite seasonings to taste.

6. Serve: Enjoy as a sandwich, wrap, or on its own!

Nutrition: 13g Fat, 12.5g Carbohydrates, 25g Protein, 5g Fiber

Dinner

Sheet Pan Chicken Sausage & Veggies

Servings: 4

Sheet pan meals are a favorite of mine. They’re effortless and, best of all, require minimal cleanup. I love making them for a quick and easy dinner.

Ingredients:

• 1 Package Chicken Apple Sausage- Sliced (5 Links)

• 2 medium Sweet Potatoes- Diced

• 1 medium Apple- Chopped

• 1 lb Brussels Sprouts- Halved

• 2 medium Zucchini- Chopped

• 1 Red Onion- Chopped

Sauce:

• 2 TBSP Olive Oil

• 1 tsp Dijon Mustard

• 1 TBSP Maple Syrup

• 1 TBSP Apple Cider Vinegar

Directions:

1. Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper or lightly grease it.

2. Prep the ingredients: Slice the chicken apple sausage, dice the sweet potatoes, chop the apple, zucchini, and red onion, and halve the Brussels sprouts.

3. Make the sauce: In a small bowl, whisk together the olive oil, Dijon mustard, maple syrup, and apple cider vinegar.

4. Toss the ingredients: In a large mixing bowl, combine the sausage, sweet potatoes, apple, Brussels sprouts, zucchini, and red onion. Drizzle the sauce over the top and toss everything together until evenly coated.

5. Spread on the sheet pan: Transfer the mixture onto the prepared baking sheet, spreading everything out in an even layer.

6. Bake: Place in the oven and roast for 25-30 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.

7. Serve: Remove from the oven and enjoy!

Nutrition: 20g Fat, 47g Carbohydrates, 23g Protein, 9.5g Fiber

Grocery List:

Protein & Dairy:

• 1 lb Chicken Breast

• 1 package Chicken Apple Sausage

• Plain Greek Yogurt

  • *You will need 1/4 cup for the overnight oats. If making more than one serving, buy accordingly.

• Vanilla Protein Powder or Collagen (optional)

  • OWYN Pro Elite

  • Collagen

• Milk of Choice (for overnight oats)

Produce:

• 2 medium Apple’s

• Celery

• 1 Avocado

• 2 medium Sweet Potatoes

• 1 lb Brussels Sprouts

• 2 medium Zucchini

• 1 Red Onion

Pantry Staples:

• Oats

• Chia Seeds or Flax Seeds

• Vanilla extract

• Maple syrup

• Walnuts (chopped)

• 1 Can Pumpkin Puree

• Pumpkin Pie Spice

• Olive Oil

• Dijon Mustard

• Apple Cider Vinegar

Optional:

• Salt and pepper for seasoning